3/20/15

AM Workout (0830) 

So after yesterday's Open announcement, I decided to hit the workout once on Monday. So today was a regular training session, with some skill-work emphasis on this new standard for kipping HSPU. I had a fun training session by myself, was nice to get in the gym later in the day and train at a more relaxed pace.

A.
3 Sets, not for time:
Scotts Press (45#) x 5 reps
Lateral Hand-stand Walk Wall x 20 steps (10 right, 10 left)
L-sit Hold from Pull-up Bar x :30 seconds

-Complete.

B.
3 Sets, each for time:
15 Calorie Row
15 Burpee Box Jump Overs (24")
Rest 2:00

-1:38, 1:45, 1:52.

C.
Overhead Squat
3-3-3-3-3
Rest 2-3 minutes between sets

-135#, 185#, 205#, 225#, 230# ... built quickly up to a heavy triple, didn't push the loading here, just focused on getting perfect reps with lighter weights.

D.
Every 2 minutes for 20 minutes (10 sets):
250m Row
5 Kipping HPSU (2015 Open Standard)

-Complete, didn't time the sets, just went through this at a moderate pace focusing on technique/skill of the kipping HSPU. Not going to get any better at these now, but wanted to get some reps in before giving 15.4 an attempt.

E.
3 Sets, not for time:
Face Down Chinese Plank x :60 seconds
Strict Supinated C2B PU (35#) x 5 reps
Reverse Snow Angels x 15 reps

-Complete.

F.
3 Sets:
Laying Down Tricep Extensions x 8 reps
Standing Bicep Curls x 8 reps
No rest between sets / reps.

-44#, 35#, 26# .... ran the rack in one big drop set, was really fun. I enjoy fun training like this, was great to do after all those stupid kipping HSPU.

PM Workout (1900) 

Got some extra cardio / burpee action in during the evening. Was a fun / challenging cardio session.

EMOM 20:
-Odd: 15 Cals Airdyne
-Even: 12 Bar-facing-burpees

-Got all reps at a consistent pace, was challenging. Haven't been much of either of these modalities lately. Was fun to sneak them in. Looking forward to training tomorrow morning!